24 serv 3 points Cook Up Comfort
¾ c all purpose flour
1/3 c unsweetened cocoa powder
1 t baking powder
1 t baking soda
¼ t fine salt
3 ripe small bananas, mashed
¼ c plain low-fat Greek yogurt
1/3 c sugar
1 lg egg
1 t vanilla extract
2/3 c semi-sweet chocolate chips
1 c frozen light whipped topping, thawed
3 T creamy peanut butter
Flaky sea salt optional
1. Preheat oven to 350
2. Whisk together flour through salt in small bowl. Mix together bananas through vanilla in large bowl. With rubber spatula, fold flour mixture into banana mixture just until combined; gently stir in chocolate chips.
3. Spray 24 minu cup muffin pan with nonstick spray or line with paper liners; fill each with 1 heaping tablespoon batter. Bake until toothpick inserted into center of muffin comes out clean, about 13 minutes. Let cool in pan on wire rack about 45 minutes.
4. Meanwhile, to make frosting, whisk together whipped topping and peanut butter until light and fluffy. Frost each cupcake with 1 rounded teaspoon of frosting; refrigerate until ready to serve. Sprinkle tops with a few grains of sea salt.
Showing posts with label Cook Up Comfort. Show all posts
Showing posts with label Cook Up Comfort. Show all posts
Sunday, April 21, 2019
Strawberry White Chocolate Bread Pudding
Cook Up Comfort 7 points OVEN
5 oz ciabatta bread , cut into 1” chunks, about 4 c total
3 T raisins
½ lb strawberries, hulled, Halved if small, quartered if large
1 t unsalted butter, melted
3 lg eggs
2 c reduced fat 2% milk
1 T granulated sugar
¾ t vanilla extract
1 ½ oz white chocolate, chopped
1 t powdered sugar
1. Spray 1 qt casserole dish with nonstick spray. Put one half of bread into dish, then scatter with ½ raisins, and ½ of strawberries. Scatter remaining bread on top and drizzle with melted butter. Top with remaining raisins and strawberries.
2. Beat eggs in medium bowl until frothy. Bat in milk, granulated sugar, and vanilla. Pour egg mixture over bread, making sure each piece is coated. Gently press bread into the liquid to saturate. Set dish aside 15 minutes to allow bread to soak up liquid.
3. Preheat oven to 350.
4. Bake pudding 30 minutes. Scatter white chocolate over top. Continue to bake until custard is softly set and bread is golden and crisped 15-20 minutes longer. Let cool 5 minutes. Place confectioners sugar in small sieve and dust top of pudding. Divide evenly among 6 bowls and serve warm.
5 oz ciabatta bread , cut into 1” chunks, about 4 c total
3 T raisins
½ lb strawberries, hulled, Halved if small, quartered if large
1 t unsalted butter, melted
3 lg eggs
2 c reduced fat 2% milk
1 T granulated sugar
¾ t vanilla extract
1 ½ oz white chocolate, chopped
1 t powdered sugar
1. Spray 1 qt casserole dish with nonstick spray. Put one half of bread into dish, then scatter with ½ raisins, and ½ of strawberries. Scatter remaining bread on top and drizzle with melted butter. Top with remaining raisins and strawberries.
2. Beat eggs in medium bowl until frothy. Bat in milk, granulated sugar, and vanilla. Pour egg mixture over bread, making sure each piece is coated. Gently press bread into the liquid to saturate. Set dish aside 15 minutes to allow bread to soak up liquid.
3. Preheat oven to 350.
4. Bake pudding 30 minutes. Scatter white chocolate over top. Continue to bake until custard is softly set and bread is golden and crisped 15-20 minutes longer. Let cool 5 minutes. Place confectioners sugar in small sieve and dust top of pudding. Divide evenly among 6 bowls and serve warm.
Angel Food Cake with Peach-Bourbon Sauce
Cook Up Comfort pg 243 {16 servings} 5 points OVEN
1 ¼ c sugar
1 c cake flour
¼ t salt
12 large egg whites
1 ½ t cream of tartar
1 ½ t vanilla extract
¼ t almond extract
6 c thinly sliced peaches
2 T packed brown sugar
1 T bourbon
1. Position oven rack in lower third of oven; preheat oven to 350*.
2. Put sugar in food processor and process for 1 minute. Remove and reserve ¾ c. Add flour and salt to remaining sugar in processor and proves for about 30 seconds.
3. With electric mixer on medium-low speed, beat egg whites in large bowl until foamy, about 1 minute. Beat in cream of tartar. Increase speed to medium and beat in reserved ¾ c sugar, 1 T at a time, beating well after each addition. Once all sugar has been added., increase speed to medium-high and beat until stiff peaks form when beaters are lifted. Beat in both extracts.
4. Sift flour mixture, one third at a time, over beaten egg whites, gently folding in with rubber spatula just until blended. (Be careful not to overmix). Scrape batter into ungreased 10” tube pan with removable bottom. Spread evenly. Bake until cake springs back when lightly pressed, 35-40 minutes.
5. Meanwhile, combine peaches, brown sugar, and bourbon in medium bowl. Let stand for at least 10 minutes, or refrigerate up to 2 days.
6. When cake is done, immediately invert pan onto its legs or over neck of bottle and let cool completely. Run thin knife around sides and center of tube pan. Remove cake from pan and transfer to serving plate. Cut into `16 slices and serve with peach mixture.
1 ¼ c sugar
1 c cake flour
¼ t salt
12 large egg whites
1 ½ t cream of tartar
1 ½ t vanilla extract
¼ t almond extract
6 c thinly sliced peaches
2 T packed brown sugar
1 T bourbon
1. Position oven rack in lower third of oven; preheat oven to 350*.
2. Put sugar in food processor and process for 1 minute. Remove and reserve ¾ c. Add flour and salt to remaining sugar in processor and proves for about 30 seconds.
3. With electric mixer on medium-low speed, beat egg whites in large bowl until foamy, about 1 minute. Beat in cream of tartar. Increase speed to medium and beat in reserved ¾ c sugar, 1 T at a time, beating well after each addition. Once all sugar has been added., increase speed to medium-high and beat until stiff peaks form when beaters are lifted. Beat in both extracts.
4. Sift flour mixture, one third at a time, over beaten egg whites, gently folding in with rubber spatula just until blended. (Be careful not to overmix). Scrape batter into ungreased 10” tube pan with removable bottom. Spread evenly. Bake until cake springs back when lightly pressed, 35-40 minutes.
5. Meanwhile, combine peaches, brown sugar, and bourbon in medium bowl. Let stand for at least 10 minutes, or refrigerate up to 2 days.
6. When cake is done, immediately invert pan onto its legs or over neck of bottle and let cool completely. Run thin knife around sides and center of tube pan. Remove cake from pan and transfer to serving plate. Cut into `16 slices and serve with peach mixture.
Parmesan-Thyme Popcorn
p 232 Cook Up Comfort {4 servings} 2 points stove
¼ c grated Parmigiano-Reggiano (use a microplane or grater)
1 t dried thyme
½ t garlic powder
½ t salt
8 c hot 94% fat=free popped microwave popcorn
1. Mix together Parmigiano-Reggiano, thyme, garlic powder, and salt in cup.
2. Put hot popcorn in large bowl, spray with nonstick spray, tossing to coat evenly. Sprinkle with cheese mixture, tossing until coated evenly.
¼ c grated Parmigiano-Reggiano (use a microplane or grater)
1 t dried thyme
½ t garlic powder
½ t salt
8 c hot 94% fat=free popped microwave popcorn
1. Mix together Parmigiano-Reggiano, thyme, garlic powder, and salt in cup.
2. Put hot popcorn in large bowl, spray with nonstick spray, tossing to coat evenly. Sprinkle with cheese mixture, tossing until coated evenly.
Creole Style Red Beans and Rice
3 points Cook Up Comfort STOVETOP
½ c brown rice
1 T canola oil
1 small green bell pepper, chopped
1 onion, finely chopped
1 celery stalk, chopped
3 garlic cloves, minced
1 14 ½ oz can diced fire-roasted tomatoes
1 c vegetable broth
1 t dried thyme
1 t hot pepper sauce or to taste
¼ t salt
1/8 t cayenne, or to taste
2 15 oz cans kidney beans or small red beans, rinsed and drained
3 scallions, thinly sliced
1. Cook rice according to package directions
2. Meanwhile, heat oil in large nonstick skillet over medium high heat. Add bell pepper, onion, celery, and garlic; cook, stirring until vegetables are softened, about 8 minutes.
3. Add tomatoes, broth, thyme, hot pepper sauce, salt, and cayenne to skillet, bring to boil. Reduce heat and simmer, covered, stirring occasionally, until flavors are blended, about 6 minutes. Stir in cooked rice and beans. Cook, stirring until heated through, about 3 minutes longer. Sprinkle with scallions.
½ c brown rice
1 T canola oil
1 small green bell pepper, chopped
1 onion, finely chopped
1 celery stalk, chopped
3 garlic cloves, minced
1 14 ½ oz can diced fire-roasted tomatoes
1 c vegetable broth
1 t dried thyme
1 t hot pepper sauce or to taste
¼ t salt
1/8 t cayenne, or to taste
2 15 oz cans kidney beans or small red beans, rinsed and drained
3 scallions, thinly sliced
1. Cook rice according to package directions
2. Meanwhile, heat oil in large nonstick skillet over medium high heat. Add bell pepper, onion, celery, and garlic; cook, stirring until vegetables are softened, about 8 minutes.
3. Add tomatoes, broth, thyme, hot pepper sauce, salt, and cayenne to skillet, bring to boil. Reduce heat and simmer, covered, stirring occasionally, until flavors are blended, about 6 minutes. Stir in cooked rice and beans. Cook, stirring until heated through, about 3 minutes longer. Sprinkle with scallions.
Chicken Fajita Rice Bowls
Cook Up Comfort pg 192 {4 servings} 5 points STOVE
½ t chili powder
½ t paprika
½ t garlic powder
½ t ground cumin
¼ t dried oregano
½ t salt
1/8 t black pepper
¾ lb skinless, boneless chicken breast, cut into strips
1 t olive oil
2 c frozen cooked brown rice, reheated according to package instructions
1 avocado peeled, pitted, and diced
¼ c sliced pickled jalapeno peppers
½ c pico de gallo or salsa
4 lime wedges
1. Combine chili powder, paprika, garlic powder, cumin, oregano, salt, and black pepper in small bowl. Sprinkle mixture over chicken and toss to coat. Heat oil in in medium skillet over medium-high heat. Add chicken and cook, stirring occasionally, until chicken is no longer pink, 4-5 minutes.
2. Place ½ c rice in eachof 4 bowls. Top each bowl evenly with jicama, bell pepper, avocado, pickled jalapeno, and chicken. Spoon on pico de gallo and serve with a lime wedge.
½ t chili powder
½ t paprika
½ t garlic powder
½ t ground cumin
¼ t dried oregano
½ t salt
1/8 t black pepper
¾ lb skinless, boneless chicken breast, cut into strips
1 t olive oil
2 c frozen cooked brown rice, reheated according to package instructions
1 avocado peeled, pitted, and diced
¼ c sliced pickled jalapeno peppers
½ c pico de gallo or salsa
4 lime wedges
1. Combine chili powder, paprika, garlic powder, cumin, oregano, salt, and black pepper in small bowl. Sprinkle mixture over chicken and toss to coat. Heat oil in in medium skillet over medium-high heat. Add chicken and cook, stirring occasionally, until chicken is no longer pink, 4-5 minutes.
2. Place ½ c rice in eachof 4 bowls. Top each bowl evenly with jicama, bell pepper, avocado, pickled jalapeno, and chicken. Spoon on pico de gallo and serve with a lime wedge.
Bayou Chicken Sausage Gumbo
Cook Up Comfort pg 161 {4 servings} 8 points STOVE
2 t canola oil
6 oz (2 links) chicken andouille sausage
1 onion, chopped
3 celery stalks, chopped
1 green bell pepper, chopped
4 garlic cloves, chopped
2 T all purpose flour
1 t Cajun seasoning
2 c chicken broth
1 (14 ½ oz) can diced tomatoes with green pepper, celery, and onions
1 c frozen sliced okra
¼ t salt
1 c chopped cooked chicken breast
2 c hot cooked rice
Hot sauce for serving
1. Heat oil in large saucepan over medium-high heat. Add sausage, onion, celery, bell pepper, and garlic; cook, stirring often until vegetables are softened, about 5 minutes. Add flour and Cajun seasoning; cook, stirring constantly, 1 minute.
2. Stir in broth, tomatoes, okra, and salt; bring to a boil. Reduce heat and simmer, uncovered, until slightly thickened, about 15 minutes. Add chicken and summer 2 minutes more. Divide gumbo evenly among 4 bowls and top each with ½ c rice. Serve with hot sauce on the side.
2 t canola oil
6 oz (2 links) chicken andouille sausage
1 onion, chopped
3 celery stalks, chopped
1 green bell pepper, chopped
4 garlic cloves, chopped
2 T all purpose flour
1 t Cajun seasoning
2 c chicken broth
1 (14 ½ oz) can diced tomatoes with green pepper, celery, and onions
1 c frozen sliced okra
¼ t salt
1 c chopped cooked chicken breast
2 c hot cooked rice
Hot sauce for serving
1. Heat oil in large saucepan over medium-high heat. Add sausage, onion, celery, bell pepper, and garlic; cook, stirring often until vegetables are softened, about 5 minutes. Add flour and Cajun seasoning; cook, stirring constantly, 1 minute.
2. Stir in broth, tomatoes, okra, and salt; bring to a boil. Reduce heat and simmer, uncovered, until slightly thickened, about 15 minutes. Add chicken and summer 2 minutes more. Divide gumbo evenly among 4 bowls and top each with ½ c rice. Serve with hot sauce on the side.
Spicy Shrimp with Creamy Cheesy Grits
6 points stovetop Cook Up Comfort
2 t canola oil
1 small onion, finely chopped
3 c chicken broth
¾ c quick-cook grits
½ c shredded reduced-fat sharp cheddar cheese
2 garlic cloves minced
1 ¼ lbs shrimp peeled and deveined
½ t smoked paprika
¼ t red pepper flakes
1 ½ t lemon juice
2 T coarsely chopped fresh parsley leaves or cilantro leaves
1. Heat 1 t oil in medium saucepan over medium heat. Add all but 2 T onion to saucepan. Cook, stirring until softened, about 3 minutes. Add broth and bring to boil. Stir in grits. Cook, stirring constantly until thickened, , 4-5 minutes. Remove saucepan from heat. Stir in Cheddar until melted. Keep warm.
2. Heat remaining 1 t oil in large skillet over medium-high heat. Add reserved 2 T onion and cook, stirring until softened, about 3 minutes. Add garlic and cook, stirring, until fragrant , about 30 seconds. Add shrimp, paprika, and pepper flakes. Cook, stirring constantly, until shrimp are just opaque in center, 4-5 minutes. Sprinkle with lemon juice. Divide grits evenly among 4 bowls and top with shrimp and parsley.
2 t canola oil
1 small onion, finely chopped
3 c chicken broth
¾ c quick-cook grits
½ c shredded reduced-fat sharp cheddar cheese
2 garlic cloves minced
1 ¼ lbs shrimp peeled and deveined
½ t smoked paprika
¼ t red pepper flakes
1 ½ t lemon juice
2 T coarsely chopped fresh parsley leaves or cilantro leaves
1. Heat 1 t oil in medium saucepan over medium heat. Add all but 2 T onion to saucepan. Cook, stirring until softened, about 3 minutes. Add broth and bring to boil. Stir in grits. Cook, stirring constantly until thickened, , 4-5 minutes. Remove saucepan from heat. Stir in Cheddar until melted. Keep warm.
2. Heat remaining 1 t oil in large skillet over medium-high heat. Add reserved 2 T onion and cook, stirring until softened, about 3 minutes. Add garlic and cook, stirring, until fragrant , about 30 seconds. Add shrimp, paprika, and pepper flakes. Cook, stirring constantly, until shrimp are just opaque in center, 4-5 minutes. Sprinkle with lemon juice. Divide grits evenly among 4 bowls and top with shrimp and parsley.
Beef Tenderloin with Fingerlings and Horseradish Cream
Cook Up Comfort pg 147 8 points OVEN
¾ c plain low-fat Greek yogurt
3 T bottled horseradish
2 T chopped fresh chives
1 ½ t kosher salt
1 ¼ t Dijon mustard
1/8 t + ¼ t black pepper
¼ c fresh rosemary leaves, chopped, + a few sprigs for garnish
2 T olive oil
3 large garlic cloves, minced
1 t grated lemon zest
1 ½ lbs fingerling potatoes, scrubbed and halved or quartered if large
¾ lb Brussels sprouts, halved or quartered, if large
1 (1 ½ lb) lean beef tenderloin, trimmed and tied
1. To make horseradish cream, stir together yogurt, horseradish, chives, ½ t salt, mustard, and 1/8 t pepper in serving bowl. Cover and refrigerate.
2. Preheat oven to 450*. Line large roasting pan or rimmed baking sheet with foil; spray with nonstick spray.
3. Stir together chopped rosemary, oil, garlic, lemon zest, remaining 1 t salt, and remaining ¼ t pepper in small bowl.
4. Combine potatoes and Brussels sprouts in prepared pan. Sprinkle with 2 T rosemary mixture and toss until coated evenly. Push vegetables to opposite sides of pan, forming even layer. Rub remaining rosemary mixture all over beef. Place beef in center of pan.
5. Roast, stirring vegetables once after 20 minutes, until instant read thermometer inserted into center of beef registers 145*, about 30 minutes. Transfer beef to cutting board; let stand 5 minutes. Cut into 12 slices and serve with potato mixture and horseradish cream. Garnish with rosemary sprigs
¾ c plain low-fat Greek yogurt
3 T bottled horseradish
2 T chopped fresh chives
1 ½ t kosher salt
1 ¼ t Dijon mustard
1/8 t + ¼ t black pepper
¼ c fresh rosemary leaves, chopped, + a few sprigs for garnish
2 T olive oil
3 large garlic cloves, minced
1 t grated lemon zest
1 ½ lbs fingerling potatoes, scrubbed and halved or quartered if large
¾ lb Brussels sprouts, halved or quartered, if large
1 (1 ½ lb) lean beef tenderloin, trimmed and tied
1. To make horseradish cream, stir together yogurt, horseradish, chives, ½ t salt, mustard, and 1/8 t pepper in serving bowl. Cover and refrigerate.
2. Preheat oven to 450*. Line large roasting pan or rimmed baking sheet with foil; spray with nonstick spray.
3. Stir together chopped rosemary, oil, garlic, lemon zest, remaining 1 t salt, and remaining ¼ t pepper in small bowl.
4. Combine potatoes and Brussels sprouts in prepared pan. Sprinkle with 2 T rosemary mixture and toss until coated evenly. Push vegetables to opposite sides of pan, forming even layer. Rub remaining rosemary mixture all over beef. Place beef in center of pan.
5. Roast, stirring vegetables once after 20 minutes, until instant read thermometer inserted into center of beef registers 145*, about 30 minutes. Transfer beef to cutting board; let stand 5 minutes. Cut into 12 slices and serve with potato mixture and horseradish cream. Garnish with rosemary sprigs
Farfalle with Sausage, Broccoli Rabe, and White Beans
Cook Up Comfort pg. 113 {4 servings} STOVE 7 pts
6 oz whole wheat farfalle pasta
1 (3/4 lb) bunch broccoli rabe
2 t olive oil
2 (3 ½ oz) links low-fat Italian chicken sausage, casings removed {or 7 oz ground skinless boneless chk breast}
2 lg garlic cloves, minced
¼ t red pepper flakes
1 c chicken broth or vegetable broth
1 (15 ½ oz) can cannellini beans (white kidney), rinsed and drained
¼ c thinly sliced sun-dried tomatoes (not packed in oil)
1 T chopped fresh oregano leaves
Zest and juice of ½ lemon
2 T grated Parmesan
1. Cook pasta according to package directions, adding broccoli rabe during final 3 minutes of cooking time, Drain and transfer to large bowl. Cover and keep warm.
2. Heat oil in large skillet over medium-high heat. Add sausage and cook, breaking apart with wooden spoon, until browned and cooked through, about 5 minutes. Stir in garlic and pepper flakes, cook 30 seconds.
3. Stir in broth, beans, sun-dried tomatoes, and oregano. Cook until heated through. Add pasta and broccoli rabe to skillet and toss. Add lemon juice. Divide evenlu among 4 plates or bowls and top with Parmesan and lemon zest.
Saturday Night Chicken and Pasta Cook Up
Comfort pg 111 {4 servings} Stove
4 oz whole wheat linguine
1 ¼ lbs skinless, boneless chicken breasts
¾ t salt
¼ t black pepper
3 t olive oil
¾ lb cremini mushrooms, sliced
2 shallots, sliced
3 garlic cloves, minced
2 t finely chopped thyme leaves
½ c dry white wine or marsala wine
½ c chicken broth
¼ c half and half
4 T freshly grated parmesan
2 T chopped fresh parsley
1. Cook linguine according to package directions. Drain and keep warm.
2. Meanwhile, sprinkle chicken with ½ t salt and the pepper. Heat 1 ½ t oil in large skillet over medium-high heat. Add chicken and cook until browned and cooked through, about 4 minutes per side. Cut chicken crosswise into slices; keep warm.
3. Add mushrooms, shallots, garlic, thyme, remaining ¼ t oil and remaining ¼ t salt to skillet. Cook over medium-high heat, stirring occasionally, until mushrooms are softened and lightly browned, about 5 minutes.
4. Add wine, broth, and half and half to skillet; bring to a boil. Reduce heat and simmer, stirring occasionally, until sauce is slightly thickened, 3-4 minutes. Return chicken with any accumulated juices to skillet. Add linguine; toss until coated with sauce and heated through, 1-2 minutes longer. Serve sprinkled with parmesan and parsley.
4 oz whole wheat linguine
1 ¼ lbs skinless, boneless chicken breasts
¾ t salt
¼ t black pepper
3 t olive oil
¾ lb cremini mushrooms, sliced
2 shallots, sliced
3 garlic cloves, minced
2 t finely chopped thyme leaves
½ c dry white wine or marsala wine
½ c chicken broth
¼ c half and half
4 T freshly grated parmesan
2 T chopped fresh parsley
1. Cook linguine according to package directions. Drain and keep warm.
2. Meanwhile, sprinkle chicken with ½ t salt and the pepper. Heat 1 ½ t oil in large skillet over medium-high heat. Add chicken and cook until browned and cooked through, about 4 minutes per side. Cut chicken crosswise into slices; keep warm.
3. Add mushrooms, shallots, garlic, thyme, remaining ¼ t oil and remaining ¼ t salt to skillet. Cook over medium-high heat, stirring occasionally, until mushrooms are softened and lightly browned, about 5 minutes.
4. Add wine, broth, and half and half to skillet; bring to a boil. Reduce heat and simmer, stirring occasionally, until sauce is slightly thickened, 3-4 minutes. Return chicken with any accumulated juices to skillet. Add linguine; toss until coated with sauce and heated through, 1-2 minutes longer. Serve sprinkled with parmesan and parsley.
Tomato Soup with Garlic Cheddar Toasts
serves 4 Cook Up Comfort 6 points stovetop
2 t unsalted butter
1 onion, chopped
3 minced garlic cloves + 2 halved garlic cloves
1 28 oz can San Marzano peeled tomatoes, tomatoes chopped, juice reserved
1 ½ c chicken broth
1 t brown sugar
¼ t salt, or to taste
1/8 t red pepper flakes, or to taste
¼ c reduced fat cream (neufatchel) cheese
8 small slices Ciabatta bread (about 4 oz)
½ c shredded red-fat sharp cheddar
¼ c sliced fresh basil leaves or 1 T fresh thyme leaves
Tomato Soup with Garlic Cheddar Toasts
1. Melt butter in large saucepan over medium heat. Add onion; cover and cook, stirring occasionally , until lightly browned, about 7 minutes.
2. Add minced garlic; cook, stirring, until fragrant, about 30 seconds. Stir in tomatoes and juice, broth, brown sugar, salt, and pepper flakes. Bring to a boil; reduce heat to medium-low and simmer 5 minutes, stirring occasionally.
3. Add cream cheese, stirring until melted. Remove from heat. Puree soup in pot with handheld immersion blender, or let cool 5 minutes and blend in small batches in blender. Add a little more chicken broth or water if soup is very thick.
4. Preheat broiler. Place ciabatta on baking sheet and broil 6” from heat source, turning once, until lightly toasted, about 2 minutes. Remove from oven and rub toasted bread with halved garlic cloves. Sprinkle each slice with 1 T Cheddar. Broil toasts until cheese melts, about 30 seconds.
5. Ladle soup evenly into 4 bowls. Top each serving with 1 T basil and serve with toasts on the side, or dice toasts and place on top like croutons.
2 t unsalted butter
1 onion, chopped
3 minced garlic cloves + 2 halved garlic cloves
1 28 oz can San Marzano peeled tomatoes, tomatoes chopped, juice reserved
1 ½ c chicken broth
1 t brown sugar
¼ t salt, or to taste
1/8 t red pepper flakes, or to taste
¼ c reduced fat cream (neufatchel) cheese
8 small slices Ciabatta bread (about 4 oz)
½ c shredded red-fat sharp cheddar
¼ c sliced fresh basil leaves or 1 T fresh thyme leaves
Tomato Soup with Garlic Cheddar Toasts
1. Melt butter in large saucepan over medium heat. Add onion; cover and cook, stirring occasionally , until lightly browned, about 7 minutes.
2. Add minced garlic; cook, stirring, until fragrant, about 30 seconds. Stir in tomatoes and juice, broth, brown sugar, salt, and pepper flakes. Bring to a boil; reduce heat to medium-low and simmer 5 minutes, stirring occasionally.
3. Add cream cheese, stirring until melted. Remove from heat. Puree soup in pot with handheld immersion blender, or let cool 5 minutes and blend in small batches in blender. Add a little more chicken broth or water if soup is very thick.
4. Preheat broiler. Place ciabatta on baking sheet and broil 6” from heat source, turning once, until lightly toasted, about 2 minutes. Remove from oven and rub toasted bread with halved garlic cloves. Sprinkle each slice with 1 T Cheddar. Broil toasts until cheese melts, about 30 seconds.
5. Ladle soup evenly into 4 bowls. Top each serving with 1 T basil and serve with toasts on the side, or dice toasts and place on top like croutons.
Potato-Cheese Soup
Cook Up Comfort pg 98 {6 servings} Stove
1 t canola oil
1 onion, chopped
2 carrots, shredded
¾ t salt
½ t black pepper
½ t paprika
½ t dry mustard
1 lb small red potatoes, cut into ½” cubes
3 2/3 c reduced-sodium chicken broth
½ c fat-free half and half
8 oz shredded reduced fat Cheddar or Colby
1. Heat oil in large nonstick saucepan over medium heat. Add onion and cook stirring frequently, until browned, about 5 minutes. Stir in carrots, salt, pepper, paprika, and mustard; cook, stirring once or twice, until carrots begin to soften, about 2 minutes.
2. Add potatoes, broth, and half and half; increase heat to high and bring to boil. Reduce hear ro medium-low and simmer until potatoes are tender. About 20 minutes; add Cheddar and stir until melted. Puree soup in pot with hand-held immersion blender , or cool 5 minutes and blend in small batches in blender. Reheat soup and ladle evenly into 6 bowls.
1 t canola oil
1 onion, chopped
2 carrots, shredded
¾ t salt
½ t black pepper
½ t paprika
½ t dry mustard
1 lb small red potatoes, cut into ½” cubes
3 2/3 c reduced-sodium chicken broth
½ c fat-free half and half
8 oz shredded reduced fat Cheddar or Colby
1. Heat oil in large nonstick saucepan over medium heat. Add onion and cook stirring frequently, until browned, about 5 minutes. Stir in carrots, salt, pepper, paprika, and mustard; cook, stirring once or twice, until carrots begin to soften, about 2 minutes.
2. Add potatoes, broth, and half and half; increase heat to high and bring to boil. Reduce hear ro medium-low and simmer until potatoes are tender. About 20 minutes; add Cheddar and stir until melted. Puree soup in pot with hand-held immersion blender , or cool 5 minutes and blend in small batches in blender. Reheat soup and ladle evenly into 6 bowls.
Fish Tacos with Mango Salsa
{4 servings} Cook Up Comfort pg 73 6 points OVEN
4 (6 oz) mahimahi fillets or tilapia
½ t salt
1/3 c lime juice
2 T minced scallions
1 ½ T minced peeled fresh ginger
1 ½ t dark brown sugar
8 (6”) corn tortillas, warmed
2 c lightly packed thinly sliced green leaf lettuce
¼ c chopped fresh cilantro
½ c prepared mango or peach salsa
2 T crema or reduced-fat sour cream
Lime wedges
1. Preheat oven to 450. Spray large baking dish with nonstick spray.
2. Sprinkle fish with salt and arrange in a single layer in prepared dish.
3. Stir together lime juice, scallion, ginger, and brown sugar in small bowl; pour over fish. Cover dish and bake until fish is just opaque in center, about 15 minutes.
4. Transfer fish to cutting board and cut into small pieces. Top each tortilla evenly with fish, lettuce, cilantro, and salsa. Drizzle with crema. Fold each taco in half; serve with lime wedges.
4 (6 oz) mahimahi fillets or tilapia
½ t salt
1/3 c lime juice
2 T minced scallions
1 ½ T minced peeled fresh ginger
1 ½ t dark brown sugar
8 (6”) corn tortillas, warmed
2 c lightly packed thinly sliced green leaf lettuce
¼ c chopped fresh cilantro
½ c prepared mango or peach salsa
2 T crema or reduced-fat sour cream
Lime wedges
1. Preheat oven to 450. Spray large baking dish with nonstick spray.
2. Sprinkle fish with salt and arrange in a single layer in prepared dish.
3. Stir together lime juice, scallion, ginger, and brown sugar in small bowl; pour over fish. Cover dish and bake until fish is just opaque in center, about 15 minutes.
4. Transfer fish to cutting board and cut into small pieces. Top each tortilla evenly with fish, lettuce, cilantro, and salsa. Drizzle with crema. Fold each taco in half; serve with lime wedges.
Grilled Flank Steak and Avocado Tacos
p. 68 {12 servings} Cook Up Comfort 4 points GRILL
12 (6”) corn tortillas
1 ½ t kosher salt
1 ½ t garlic salt
¾ t chipotle chile powder
¾ t ground cumin
1 firm-ripe Haas avocado
1 ½ t olive oil
2 lg red bell peppers, each cut into 6 thick rings, seeds removed
12 scallions
1 (1 lb) lean flank steak, trimmed
1/3 c diced red onion thinly sliced
½ c crumbled cotija or feta cheese
½ c coarsely chopped fresh cilantro
2 limes, each cut into 6 wedges
1 T hot pepper sauce, or to taste
Grilled Flank Steak and Avocado Tacos
1. Preheat grill to high or prepare hot fire
2. Stack tortillas and wrap in foil. Mix together salt, garlic, chile powder, and cumin in cup.
3. Cut avocado in half and remove pit and peel. Brush cut sides of avocado with ½ t oil; sprinkle with ¼ t spice mixture
4. Drizzle bell peppers and scallions with remaining 1 t oil and toss with 1 t spice mixture. Rub remaining spice mixture over flank steak.
5. Place tortilla packet, flank steak, bell peppers, scallions, and avocado on grill rack. Grill vegetables and avocado until charred, about 2 minutes per side; grill steak about 4 minutes per side for medium-rare or to desired degree of doneness. Transfer steak to cutting board and let stand 5 minutes. Cut across grain into about 24 very thin slices.
6. To serve, cut each avocado half into 6 pieces. Place 1 piece in middle of each tortilla and mash with fork. Layer with 1 bell pepper ring. 1 scallion, and 2 slices steak (about 1 oz). Top with onion, cotija, and cilantro. Serve with lime wedges and pepper sauce.
12 (6”) corn tortillas
1 ½ t kosher salt
1 ½ t garlic salt
¾ t chipotle chile powder
¾ t ground cumin
1 firm-ripe Haas avocado
1 ½ t olive oil
2 lg red bell peppers, each cut into 6 thick rings, seeds removed
12 scallions
1 (1 lb) lean flank steak, trimmed
1/3 c diced red onion thinly sliced
½ c crumbled cotija or feta cheese
½ c coarsely chopped fresh cilantro
2 limes, each cut into 6 wedges
1 T hot pepper sauce, or to taste
Grilled Flank Steak and Avocado Tacos
1. Preheat grill to high or prepare hot fire
2. Stack tortillas and wrap in foil. Mix together salt, garlic, chile powder, and cumin in cup.
3. Cut avocado in half and remove pit and peel. Brush cut sides of avocado with ½ t oil; sprinkle with ¼ t spice mixture
4. Drizzle bell peppers and scallions with remaining 1 t oil and toss with 1 t spice mixture. Rub remaining spice mixture over flank steak.
5. Place tortilla packet, flank steak, bell peppers, scallions, and avocado on grill rack. Grill vegetables and avocado until charred, about 2 minutes per side; grill steak about 4 minutes per side for medium-rare or to desired degree of doneness. Transfer steak to cutting board and let stand 5 minutes. Cut across grain into about 24 very thin slices.
6. To serve, cut each avocado half into 6 pieces. Place 1 piece in middle of each tortilla and mash with fork. Layer with 1 bell pepper ring. 1 scallion, and 2 slices steak (about 1 oz). Top with onion, cotija, and cilantro. Serve with lime wedges and pepper sauce.
Robust Black Bean Soup with Onion and Cilantro
2 points STOVE Cook Up Comfort
2 t olive oil
½ lb (about 2 lg links) hot Italian turkey sausage
1 yellow onion chopped
2 t ground cumin
1 t dried oregano
1 jalapeno pepper, seeded and minced
2 lg garlic cloves, minced
3 (15 ½ oz cans) black beans, rinsed and Drained
4 c chicken broth
¼ t salt, or to taste
1 bay leaf
½ small red onion, thinly sliced
½ c coarsely chopped fresh cilantro
Lime wedges for serving
1. Heat 1 t oil in large nonstick saucepan over medium heat. Add sausage and cook until browned on all sides and cooked through, about 15 minutes. Transfer sausage to plate. When cool enough to handle, cut into ½” slices.
2. Heat remaining 1 t oil in same saucepan over medium heat. Add yellow onion and cook, stirring occasionally, until softened, about 5 minutes. Stir in cumin and oregano. Add jalapeno and garlic; cook, stirring until fragrant, about 30 seconds. Stir in beans, broth, salt, and bay leaf; bring to a boil. Reduce heat and simmer, covered, until all flavors are blended, about 15 minutes longer. Remove saucepan from hear, and let soup cool 5 minutes, remove bay leaf.
3. Transfer 2 c bean mixture to blender or food processor and puree. Stir puree and sausage into soup. Cook until soup is heated through, about 5 minutes, Ladle soup evenly into 6 bowls; sprinkle with red onion and cilantro. Serve with lime wedges.
2 t olive oil
½ lb (about 2 lg links) hot Italian turkey sausage
1 yellow onion chopped
2 t ground cumin
1 t dried oregano
1 jalapeno pepper, seeded and minced
2 lg garlic cloves, minced
3 (15 ½ oz cans) black beans, rinsed and Drained
4 c chicken broth
¼ t salt, or to taste
1 bay leaf
½ small red onion, thinly sliced
½ c coarsely chopped fresh cilantro
Lime wedges for serving
1. Heat 1 t oil in large nonstick saucepan over medium heat. Add sausage and cook until browned on all sides and cooked through, about 15 minutes. Transfer sausage to plate. When cool enough to handle, cut into ½” slices.
2. Heat remaining 1 t oil in same saucepan over medium heat. Add yellow onion and cook, stirring occasionally, until softened, about 5 minutes. Stir in cumin and oregano. Add jalapeno and garlic; cook, stirring until fragrant, about 30 seconds. Stir in beans, broth, salt, and bay leaf; bring to a boil. Reduce heat and simmer, covered, until all flavors are blended, about 15 minutes longer. Remove saucepan from hear, and let soup cool 5 minutes, remove bay leaf.
3. Transfer 2 c bean mixture to blender or food processor and puree. Stir puree and sausage into soup. Cook until soup is heated through, about 5 minutes, Ladle soup evenly into 6 bowls; sprinkle with red onion and cilantro. Serve with lime wedges.
Toasted Cuban-Style Sandwiches with Pickle
pg 59 Cook Up Comfort {4 servings} 6 points Stovetop
¼ c Neufchatel (light cream cheese), softened
3 T minced shallots
4 t country-style Dijon mustard
8 slices reduced calorie bread
¾ c shredded reduced-fat Swiss cheese (about 3 oz)
4 (1/2 oz) slices lean ham
12 bread and butter pickle chips
1. Mix together Neufchatel , shallot, and mustard in small bowl. Spread about 1 T of mixture on one side of each slice of bread. Sprinkle 3 T cheese over each of 4 slices of bread and top each with a slice of ham and 3 pickle chips. Cover with remaining slices of bread, Neufchatel side down.
2. Spray large skillet with nonstick spray and set over medium heat. Add sandwiches and cook until bread is lightly toasted and cheese is melted, about 2 minutes per side. Cut in half and serve warm.
¼ c Neufchatel (light cream cheese), softened
3 T minced shallots
4 t country-style Dijon mustard
8 slices reduced calorie bread
¾ c shredded reduced-fat Swiss cheese (about 3 oz)
4 (1/2 oz) slices lean ham
12 bread and butter pickle chips
1. Mix together Neufchatel , shallot, and mustard in small bowl. Spread about 1 T of mixture on one side of each slice of bread. Sprinkle 3 T cheese over each of 4 slices of bread and top each with a slice of ham and 3 pickle chips. Cover with remaining slices of bread, Neufchatel side down.
2. Spray large skillet with nonstick spray and set over medium heat. Add sandwiches and cook until bread is lightly toasted and cheese is melted, about 2 minutes per side. Cut in half and serve warm.
Brown Rice-Veggie Bowls with Ginger Lime Dressing
p. 51 Cook Up Comfort {4 servings} 6 points stove
2 T lime juice
2 T fresh cilantro leaves
4 t Asian (dark) sesame oil
2 t honey
2 t grated peeled fresh ginger
¼ t salt
1 T water
1 ½ c cooked brown rice, at room temp
1 (15 oz) can black beans, rinsed and drained
½ avocado, peeled, pitted, and diced
1 small red onion, finely chopped
1 carrot, cut into matchstick strips
1 red bell pepper, chopped
1 cup grape tomatoes, halved or quartered
1 c diced mango
1. Combine lime juice, 2 T cilantro, oil, honey, ginger, salt, and water in a blender and puree. Set aside.
2. Combine rice, beans, avocado, onion, carrot, bell pepper, tomatoes, and mango in large bowl and toss to combine. Add dressing and toss to coat. Divide evenly among 4 bowls and sprinkle with remaining 2 T cilantro.
2 T lime juice
2 T fresh cilantro leaves
4 t Asian (dark) sesame oil
2 t honey
2 t grated peeled fresh ginger
¼ t salt
1 T water
1 ½ c cooked brown rice, at room temp
1 (15 oz) can black beans, rinsed and drained
½ avocado, peeled, pitted, and diced
1 small red onion, finely chopped
1 carrot, cut into matchstick strips
1 red bell pepper, chopped
1 cup grape tomatoes, halved or quartered
1 c diced mango
1. Combine lime juice, 2 T cilantro, oil, honey, ginger, salt, and water in a blender and puree. Set aside.
2. Combine rice, beans, avocado, onion, carrot, bell pepper, tomatoes, and mango in large bowl and toss to combine. Add dressing and toss to coat. Divide evenly among 4 bowls and sprinkle with remaining 2 T cilantro.
Crispy Chicken Waldorf Salad
4 servings 5 pts per serving Cook Up Comfort
CRISPY CHICKEN:
4 (3 oz) thin sliced chicken cutlets
½ t salt
¼ t black pepper
1 lg egg, beaten
1 ½ t Dijon mustard
½ c Panko bread crumbs
2 t canola oil
SALAD:
2 T reduced fat mayo
1 T plain fat-free yogurt
1 T red wine vinegar
1 ½ t Dijon mustard
¼ t salt
¼ t black pepper
1 Granny Smith or other tart apple, cored and thinly sliced/diced
1 c seedless red grapes, halved
1 celery stalk, thinly sliced
¼ small red onion, chopped
¼ c walnut halves, chopped
4 c baby spinach
1. To make crispy chicken , sprinkle cutlets with s & p. Whisk egg and mustard in shallow bowl until blended. Spread Panko on sheet of wax paper. Dip chicken cutlets, one at a time, into egg mixture. Coat cutlets with Panko, pressing lightly so it adheres. Spray evenly with nonstick spray.
2. Heat oil in lg nonstick skillet over medium heat. Add cutlets and cook until lightly browned and cooked through 3-4 minutes per side. Transfer to cutting board.
3. To make salad ,whisk together yogurt, mayo, vinegar, mustard, salt, & pepper in large bowl. Add apple, grapes, celery, onion, and walnuts to dressing and toss to combine. Cut chicken into thin strips. Place 1 c spinach onto each of 4 plates and top with salad and chicken strips.
CRISPY CHICKEN:
4 (3 oz) thin sliced chicken cutlets
½ t salt
¼ t black pepper
1 lg egg, beaten
1 ½ t Dijon mustard
½ c Panko bread crumbs
2 t canola oil
SALAD:
2 T reduced fat mayo
1 T plain fat-free yogurt
1 T red wine vinegar
1 ½ t Dijon mustard
¼ t salt
¼ t black pepper
1 Granny Smith or other tart apple, cored and thinly sliced/diced
1 c seedless red grapes, halved
1 celery stalk, thinly sliced
¼ small red onion, chopped
¼ c walnut halves, chopped
4 c baby spinach
1. To make crispy chicken , sprinkle cutlets with s & p. Whisk egg and mustard in shallow bowl until blended. Spread Panko on sheet of wax paper. Dip chicken cutlets, one at a time, into egg mixture. Coat cutlets with Panko, pressing lightly so it adheres. Spray evenly with nonstick spray.
2. Heat oil in lg nonstick skillet over medium heat. Add cutlets and cook until lightly browned and cooked through 3-4 minutes per side. Transfer to cutting board.
3. To make salad ,whisk together yogurt, mayo, vinegar, mustard, salt, & pepper in large bowl. Add apple, grapes, celery, onion, and walnuts to dressing and toss to combine. Cut chicken into thin strips. Place 1 c spinach onto each of 4 plates and top with salad and chicken strips.
Classic Firehouse Chili Cook Up Comfort
pg 171 {4 servings} 7 points STOVE
2 t sunflower oil or canola oil
1 lb ground lean beef (7% fat or less)
1 c diced onion
1 small green bell pepper, chopped
2 garlic cloves, finely chopped
1 T chili powder
½ t cayenne, or to taste
½ t salt
2 T tomato paste
1 (15 oz) can kidney beans, rinsed and drained
1 (15 oz) can diced fire-roasted tomatoes
1 c beef broth
½ c shredded reduced-fat Cheddar
1. Heat oil in large saucepan over medium-high heat. Add beef, cook, stirring occasionally and breaking chunks apart with spoon, until browned, about 8 minutes. Reserve ¼ c diced onion for garnish. Add remaining onion, bell pepper, garlic, chili powder, cayenne, & salt. Cook, stirring frequently, until vegetables soften, about 5 minutes.
2. Stir in tomato paste, cook, stirring 2 minutes. Add beans, tomatoes, and broth; bring to a boil. Reduce heat to medium-low. Simmer, uncovered, stirring occasionally, until chili thickens, about 10 minutes.
3. Ladle chili evenly into 4 bowls and serve garnished with reserved onion and Cheddar.
2 t sunflower oil or canola oil
1 lb ground lean beef (7% fat or less)
1 c diced onion
1 small green bell pepper, chopped
2 garlic cloves, finely chopped
1 T chili powder
½ t cayenne, or to taste
½ t salt
2 T tomato paste
1 (15 oz) can kidney beans, rinsed and drained
1 (15 oz) can diced fire-roasted tomatoes
1 c beef broth
½ c shredded reduced-fat Cheddar
1. Heat oil in large saucepan over medium-high heat. Add beef, cook, stirring occasionally and breaking chunks apart with spoon, until browned, about 8 minutes. Reserve ¼ c diced onion for garnish. Add remaining onion, bell pepper, garlic, chili powder, cayenne, & salt. Cook, stirring frequently, until vegetables soften, about 5 minutes.
2. Stir in tomato paste, cook, stirring 2 minutes. Add beans, tomatoes, and broth; bring to a boil. Reduce heat to medium-low. Simmer, uncovered, stirring occasionally, until chili thickens, about 10 minutes.
3. Ladle chili evenly into 4 bowls and serve garnished with reserved onion and Cheddar.
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